Name: Playbook - Bambi fitness fitness - W1/D1 Muscular endurance + cardiovascular workout
Uploaded: 2024-01-06T00:22:05.617Z
Duration: 60 min
Description: W1/D1 Muscular endurance + cardiovascular workout

Today work out we are going to turn up the volume and the intensity
Oh you are going to need for today’s workout is a bike,  jump rope, medicine ball and a kettle bell

We have five rounds in total of two minutes rest between each and every round finish each round  as fast as possible let’s get it!!!


Use warm up guide before you start to work out to activate muscles! (Full body  warm up guide )

If you have any questions feel free to contact me through Direct message on instagram

- Work for time, distance, or calories
- Increase speed as comfortablel
Move to jump rope as soon as you’re done

Assault bike

- Jump rope with the rope passing under your feet once each jump

Jump rope

-starting from a deadlift position/ arms should hang to grab the KB
-get the max extension & jump as high as possible for 10reps

Kettlebell deadlift jump

-Start with the medicine ball in both hands against the chest (neutral position )
Raise  the medicine ball  up and get triple  extended

-Use power from hips and core to stop the medicine ball into the ground /end in a bent knee squat position

Medicine ball slam

-Start with a medicine ball in both  hands  against the chest ( neural position )
-Raise the medicine ball up + get triple extended
-Use power from hips + core  to slam  medicine ball into the ground from side to side 

10reps in total

Kneeling lateral med ball slam

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

- as you come preform 4 mountain climber then resume back to a push up

Push up

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

Sled push

W1/D1 Muscular endurance + cardiovascular workout

W1/D2 Lower body plyometric/ body control day

W1/D3 Upper body  circuit

W1/D4 chest & arms

W2/D1 Full body functional strength

W1/D1 Muscular endurance + cardiovascular workout

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